How to Get a Flat Tummy Fast Naturally?

The chances that you have already asked this question are great. If ever, at least you know someone who is always looking for the answer.

It is not difficult to find someone saying that you have entered the gym, that the summer is approaching, that you need to get in shape or that the diet starts on Monday. Familiar?

It is very common, even more so in USA culture, the search for a supposed ideal body. It is no wonder that we occupy second place in the ranking of countries with the greatest number of plastic surgeries. A more advanced belly is always among the dissatisfactions.

How to lose belly?

There are many suspicious methods to lose it, which are completely out of control and far from being healthy. Crazy diets and exercises without professional accompaniment are dangerous and should be avoided.

Thinking about the risks of having an obsession with losing weight or even when you have low self-esteem, some worrying diseases can develop.

In these cases, it is an issue beyond aesthetics, requiring medical and psychological monitoring. Among known examples, we have eating disorders such as anorexia and bulimia.

However, there is no problem in wanting to lose your belly or get the body that you believe is best for you. After all, being happy with your image is critical to self-esteem. For this, there are many healthy ways to achieve this goal.

We separated some exercise and food tips, seeking to get closer to the ideal to get in shape, get healthy and improve self-esteem.

Is there an ideal measure?

When we think of the ideal waist measurement for health reasons, there are two numbers that we should look at 88 centimeters for women and 102 centimeters for men.

These measures came after a study by James Cerhan and the Mayo Clinic in the United States. 650,000 people participated in the survey and contributed to these numbers.

The most traditional method used to evaluate the obesity index is the Body Mass Index ( BMI = Weight/height x height). However, the researcher believes that only this formula does not account for explaining problems related to being overweight.

Fat accumulated in the abdominal region presents great risks associated with increased mortality.

Following the measurements of the study participants, James Cerhan found that in men with a circumference smaller than 90 centimeters, compared to men with measures greater than 110 centimeters, mortality is 52% higher.

In women 95 cm or more, mortality is 80% higher than that of women with smaller measures.

Considering this study, it is essential to be attentive not only to the measures but mainly, to the habits

. The numbers that the study reached do not reveal the particularities of each case; however, it is a way to keep everything under control. Not only for aesthetics but for health risks.

Abdominal fat

There are two types of abdominal fat, and they have different risks and forms of elimination.

Subcutaneous fat

The subcutaneous fat is the most “visible” because it is located below the outermost part of the skin. It covers the internal muscles and when in great quantity we can feel it. It may be the type of fat that you are looking to eliminate.

What can be considered something good (or less bad), because compared to visceral fat, this fat is less worrisome in terms of more serious health damage? Remember that both must be controlled so that your body continues to function 100%.

Visceral fat

This type of fat is located between the internal organs and the abdominal wall. It is not possible to grasp it as is possible with subcutaneous fat.

However, in the same way, it causes a volume in the stomach, making it more advanced, only in a harder way.

It is more common in men, the great beer belly. In women, the development of the subcutaneous tissue is more common. Visceral fat, in the female body, usually develops more when they are in menopause.

Visceral fat is not good for health as it increases inflammation in the organs. These inflammations happen for two reasons: the release of proteins like adipokines and reduction of hormones like adiponectin.


Adipokines are substances released by visceral fat that raise blood pressure and influence insulin, which can lead to heart disease and diabetes.


This hormone is key to keeping our body healthier as it is essential to burn fats and speed up metabolism. Visceral fat is not very friendly to these hormones and decreases the amount of them in our body.

When we do not have enough adiponectin in our body, it can mean that more triglycerides are present in our bloodstream.

With triglycerides in large numbers, the risks of cardiovascular disease are greater.

They are associated with the deposition of fat in the vessels and atherosclerosis, that is, the accumulation of fats, cholesterol and other harmful substances in the arterial walls and them.

It is also a factor that can develop diabetes.

How does metabolism work?

Many people associate the difficulty of losing weight with a slow metabolism, and this has a relationship.

Metabolism is a fundamental biological process in our body. It’s a set of chemical reactions that provide enough energy for our body to function properly. The amount of energy we use does not change every day.

It is also responsible for the growth of cells, their structures and responses to the environment.

There are two phases of metabolism: anabolism and catabolism. Catabolism is responsible for the chemical reactions that produce energy from the degradation or decomposition of complex molecules such as fats and carbohydrates.

Anabolism, however, is the stage at which chemical reactions produce new organic matter. It happens through stimuli, unlike catabolism, which does not occur spontaneously.

Many factors can influence metabolism and how it is responding. About 20% is related to a direct genetic issue. The other 80% are combinations of habits and environment, which can be changed.

The metabolic phase responsible for reducing body fat is catabolism. For this, it is necessary to provoke an energy balance, that is to say: to spend more energy than if it ingests. At that point, the combination of diet and exercise comes into play.

What makes metabolism faster or slower?

Each organism works differently and to understand why the metabolism is faster or slower; it is necessary to evaluate some individual conditions, such as weight, age, sex, physical activity, food, etc.

Age is one of the factors that most interferes with the oscillation of metabolism. From the age of 30, it begins to slow down. This relationship happens due to the reduction of muscle mass and the sedentarism, for example.

Generally, men have a lower percentage of fat because they have greater muscle mass than women. Having greater muscle mass means a higher and more accelerated caloric intake.

This is why men tend to lose weight faster.

For the metabolism to become faster, a recommendation is to practice physical exercises that increase muscle mass.

What foods accelerate metabolism?

Some foods help the metabolism to function better. Some of these foods are also thermogenic, so they are indicated for those who want to lose weight. Some options are:

  • Ginger ;
  • Cinnamon;
  • Chili;
  • Coconut oil;
  • Coffee;
  • Green tea ;
  • Kill.

What foods slow down metabolism?

On the other side of the scale, there are bad foods for those looking to lose weight and have a fast metabolism. If you are looking for weight loss and belly reduction, try to avoid refined carbohydrates and prefer whole carbohydrates.

Among the most common refined carbohydrates are alcohol, white flour, white rice and sugar, bread, juices, and industrialized beverages.

While carbohydrates are healthier, like vegetables, vegetables, fruits, potatoes, and cereals.

Do men lose weight faster than women?

Men generally lose weight faster than women, but this is not a rule, and many factors may be related. Each case should be treated in particular.

However, one of the reasons men can lose weight more easily is in the fact that they have greater lean mass and muscles.

The lean mass in our body is made up of muscles, organs, bones, and liquids. And the larger that lean mass, the easier it will be to lose heat, just as it is with muscles, which turns nutrients into energy.

For example, while a woman takes a long time to spend the energy ingested on a particular food, a man who consumed the same amount will burn the calories faster due to lean mass.

It is not the case in women’s bodies because of their higher fat content and the presence of hormones.

Eating: What to Eat to Lose Weight?

The fun part: food! Here are some rules and key words for anyone looking for a healthy life, whether or not to lose a few pounds and measures.

Thermogenic foods

All foods have some degree of thermogenic function, but some stand out. They help in weight loss because they accelerate the metabolism. It is because our body needs greater energy expenditure to digest them. These foods “force” the metabolism to work faster, to account for processing them.

This thermogenic effect, however, only happens when allied to these foods a balanced diet and frequent consumption of them. It works as a stimulant. Some foods are very common in our food and do very well for health. Know the main ones:

  • Ginger;
  • Cinnamon;
  • Curry (Indian seasoning with pepper, ginger, cinnamon, cloves, etc.);
  • Coffee;
  • Linseed;
  • Red pepper;
  • Green tea;
  • The seed of chia;
  • Extra virgin coconut oil;
  • Hibiscus tea.

In addition to accelerating metabolism, these foods help prevention and ovary cancer, recover from flu, digestion, blood circulation and elimination of gas.

But, since everything in excess is not good, with thermogenic foods is no different. Exaggerating ingestion can cause some discomfort, such as headaches, insomnia, and gastrointestinal problems.

Pregnant women can consume these foods when in adequate amounts and under medical supervision.

Foods with Omega 3

Omega 3 is a set of essential fatty acids for our health and growth. It is a type of fat that does well but that our body is not able to produce spontaneously.

So we need to get omega 3 in food. The most common sources to find this benefit are from fish oils, but they are also found in vegetable oils.

Some studies show that these fatty acids provide benefits to the heart, improve the circulatory and immune system, mood and also our learning.

In addition to providing all these health benefits, omega-3 foods help in weight loss.

Some foods that contain this property in large quantity are:

  • Fish (sardines, salmon, cod, tuna);
  • Linseed;
  • Chia ;
  • Chestnuts;
  • Avocado;
  • Broccoli;
  • Cabbage.

Green tea

The tradition of this drink, so common among people who seek to lose weight, came from the eastern peoples: it was in China that green tea had its origin. It is still very consumed in the country and is also quite popular in Japan.

Green tea is a type of tea made from the plant Camellia sinensis and has that name due to the little oxidation of the leaves during the processing, different from the black tea. Until its invention, also in China, the teas were not divided by color.

Over time and with the benefits of drinking becoming increasingly popular, tea also won the West.

It can be found in the form of sachets, soluble powder, and capsules. In addition to being a diuretic, it has potassium, vitamin C, vitamin K, vitamin B1, and vitamin B2.

Benefits of Green Tea

Green tea can be a facilitator for those who want to lose weight by containing substances that accelerate metabolisms, such as caffeine and catechins. In this way, the consumption of this tea helps the body to spend more energy.

It also has benefits that facilitate digestion, regulates the bowel and fluid retention in the body.

Also, it is antioxidant, which helps slow cell aging and protect cells from the destructive action of free radical molecules. This process acts as the prevention of various types of cancer.

Consumption of green tea can also help fight bad cholesterol and prevent heart and respiratory disease.

How to prepare it?

To prepare green tea, it is important not to let the water boil. When this occurs, the leaves are cooked at high temperature, and the drink tends to have a more bitter taste, which can make it much less pleasant to consume.

For all the properties of green tea to be harnessed, the idea is to infuse it (dipped in hot water) for at least 3 minutes.


To lose weight, it is important to include quality protein in food, as they are essential for the functioning of our body.

After physical exercise, consuming these foods helps prevent injury, and for those seeking muscle growth, they are essential.

Protein is present in many foods, especially those of animal origins, such as eggs, fish, meats, cheese, milk, and yogurt.

Vegetables also have good amounts of protein. To achieve your goal of losing your belly, it is very important to consume them. Soybeans, lentils, quinoa, beans, and tofu are some of the foods most rich in vegetable protein.

These proteins are easily absorbed by our body, so having them in our diet facilitates the process of weight loss. When consumed in adequate amounts, as exaggerations do not do well.

Also, some studies show the relationship between people who consume these proteins and the absence of accumulation of localized fat in the belly.

Use of supplements

The use of supplements to achieve weight loss may be an option for those who find it very difficult to eliminate weight only with food and exercise.

It is essential, in such cases, to consult a professional about the use. So if you’re looking to boost your diet and workout with supplements, talk to a nutritionist first.

The function of the supplements is to potentiate the burning of fats and increase metabolism. They give the feeling of greater willingness to practice physical activities.

Thermogenic supplements and those containing vitamin B, zinc, CLA and selenium have this goal. In thermogenic supplements, natural ingredients such as green tea and caffeine are present.

The number of compounds that accelerate metabolism may range from a supplement to supplement. It is common that the amount is small because in excess can cause health risks.

Some side effects that may appear when misused are:

  • Fatigue ;
  • Dizziness;
  • Headaches;
  • Anxiety ;
  • Nervousness in people who suffer from anxiety;
  • Insomnia;
  • Palpitations;
  • Arrhythmia.

What foods to avoid?

Among the foods to avoid are famous fast foods, fried foods, sweets, and processed foods.

It can be very tempting to resist some dishes. Buying ready-made food is far more practical than preparing a good meal at home with fresh food. When we are away from home, it gets worse. But it’s just a matter of habit and getting started.

Some foods are also on the list of diet villains but can be reduced or replaced easily. It is so with carbohydrates. They give us energy, but some types are not very useful for our body and very caloric.

They are absorbed quickly, become stored fat only and do not bring satiety. Feeling hungry constantly, maintaining a diet becomes more complicated.

Among the carbohydrates most present in our daily lives are white flour, white rice, and refined sugar. These are among the few advantages. They can be replaced with more beneficial carbohydrates such as grains, rice, and whole grain bread.

Therefore, it is essential to be aware of the packaging and consult the ingredients before placing them in the shopping cart. Some foods labeled “integral” are misleading, partially integral.

Trans Fat Foods

Trans fat is a type of hydrogenated fat widely used to stretch the shelf life of foods. It does bad for raising bad cholesterol (LDL) and reducing good cholesterol (HDL).

It is present in many foods, and therefore it can be difficult to eliminate it. However, to have a healthier life and decrease belly measurements, you need to minimize your consumption at least.

To have control of the amount of trans fat that food contains, watch out for the labels. Some of the foods that have the highest amount of trans fat and which can be avoided are:

  • Industrialized hamburger;
  • Pastry dough;
  • Margarine;
  • Frozen pizza;
  • Stuffed biscuits;
  • Ice creams;
  • Packet snacks.

Foods with saturated fats

Saturated fat, as well as trans fat, increase bad cholesterol (LDL). It is one of the factors that helps the emergence of heart problems and obesity.

This is because these fats build up on the inner walls of blood vessels and contribute to the formation of plaques, which can clog the veins.

This type of fat is very present in foods of animal origin, such as fatty meats and milk products (butter, cheese, yogurt). See which foods this fat is present in and that you can avoid:

  • Bacon;
  • Sausages;
  • Frozen bologna lasagne;
  • Lard;
  • Packet snacks;
  • Stuffed biscuits;
  • Butter.


Refined salt is not good in large quantity. Who wants to lose belly should avoid it, reducing its use in the preparation of food.

This is because, when in a high concentration of sodium, our body ends up being impaired, making the metabolism less agile.

Also, it can be replaced by Himalayan salt. Get to know:

Himalayan salt (pink salt)

One option for a healthier life is to substitute the salt refined by Himalayan salt (pink salt), which has many benefits. Know the main ones:

  • Improvement in digestion;
  • Helps to detoxify the body;
  • Decreases blood pressure;
  • It balances the pH of the organism;
  • Relieves headaches;
  • Helps to improve sleep;
  • Helps in cleaning arteries and blood circulation, which prevents the onset of varicose veins;
  • Aids in the treatment of respiratory diseases such as sinusitis and asthma ;
  • It promotes muscle relaxation and reduced tiredness when used as bath salts.

Do not expect to be hungry.

Imagine the human body as a machine that requires constant maintenance and fuel. Food is, in this case, our energy to remain healthy (and alive). Stopping eating or reducing portions drastically does not contribute to weight loss.

Very long intervals between one meal and another are also not the best way. When we have not eaten in a long time, our body understands that it is necessary to save on caloric expenditure.

It’s like a stock of energy in the form of fat. This is the way the body understands it should work, to prevent a possible lack of energy.

However, this behavior is lousy for those who want to lose weight, because, in addition to this stock of energy, which eventually becomes localized fat, metabolism also slows down.

Dividing meals

As important as the choice of food is the way we feed. When meals are fractionated, we eat less, better, and increase our metabolism.

So do not skip breakfast, snacks (morning and afternoon), lunch and dinner. Mostly breakfast. Many people do not value such an important meal.

Even with the day to day running and waking up late now and then, prioritize this breakfast. Between the last meal of the day and breakfast, we have a long interval.

We need to recharge because even during sleep our body is wasting energy to continue to function perfectly.

Drink water

In addition to leaving your body hydrated, quenching thirst, not having calories and cleaning your body, water also helps those who want to lose weight.

The quantity is not an exact rule and must be followed. However, consuming between 1 liter and a half and 2 liters per day is among what is appropriate. Juices, sodas or alcoholic beverages do not replace it.

What’s more, to reduce the measures, soft drinks are not a good choice and should preferably be taken out of the food.

The same goes for industrialized juices. They are drinks that have a lot of sugar and do not come close to the benefits that the natural juice presents. Not to mention the taste, which can be far removed from the original.

Cigarettes and alcoholic beverages

These habits can present many complications to those who have them. Abandoning these addictions may be far more complicated than food re-education, but it is just as important.

When accompanied by a sedentary lifestyle, they can develop serious damage to the body. For those who want to lose weight, it is more of a hindrance.

Is sugar a villain?

“If you want to lose your belly, cut the sugar.” This phrase is so common in the life of those who practice diets that it has become a consensus that he is a villain. And really, reducing it is a good thing for our health.

However, when we think of that bad sugar, we often refer to that refined white sugar. It is present in various foods we eat, such as bread, cakes, cookies, and processed foods. So avoiding it can be something more difficult as it is in many products.

Some simple ways to get away from this sugar is to ingest coffee, teas or juices without adding it. It may be the first step to your diet.

Besides this type of sugar, there are others such as brown, light, organic, demerara – a more expensive type and much used in refined confectionery – and fructose.

If you do not want to give up sugar and still stick to a localized fat-free belly, light is the most recommended.

It is a blend of refined sugar with artificial sweeteners and sweetens four times more than the ordinary. It seems strange that when we say that it is light, but the idea is that by being sweetened much more, the amount used is much smaller than the one used when the option is the ordinary refined sugar.

In other words, a dietary reeducation, thinking of quantity and quality, will be fundamental so that the name light has its meaning — even more knowledge of the addictive power that sugar has.

A survey conducted by students at the University of Queensland in Australia compared the effects of sugar in our body to the effects of cocaine.

It turns out that in our body there is a neurotransmitter responsible for providing us with the sensations of motivation, focus, and stimulation. Known as dopamine, this neurotransmitter influences some mental disorders, such as depression, attention deficit, and dependencies.

The work done by the students of this university identified this similarity. Sugar raises dopamine levels, in the same way as the drug.

However, by consuming the substance frequently, our body ends up reducing the production of dopamine. The dependent (in sugar or cocaine) feels the need to consume more and more of their addiction and reach the high level again.

When in abstinence, the results are not good. At that point, mental disorders such as depression can develop in the person.

Influence of insulin

Another important reason to reduce sugar is that it is the food that most stimulates the production of insulin.

It is one of the primary hormones responsible for storing fat. When the insulin level is high, we get fat. The idea is not to make it too low or too high.

The absence of this hormone is not a good thing. Without it, your body can become malnourished and, in severe cases, cause diabetes mellitus and type 2 diabetes.

You need to keep track of this hormone for our body to function well.

When the insulin level is low, our kidneys can more easily eliminate excess body and water. Thus, swelling and weight caused by fluid retention decreases.

Carbohydrates that are not good for health (cake, white bread, packet snacks) also stimulate the production of insulin. When there is a reduction in these two factors, sugar and carbohydrates, it is common for people to lose weight more easily.

The importance of good sleep

To slim down, you also need to rest. Having a good night’s sleep is critical in the weight loss process. It is a tip that should be simple to follow, but it is common to see how the stressful routine and run from day to day ends up making it difficult.

Being sleepy helps to lose weight because, during this period, our body releases the hormones leptin and ghrelin, which interfere with metabolism. These hormones regulate our appetite and work our neuroendocrine function.

That means they are related to our sense of satiety. When everything is working perfectly, and we have a healthy life, we lose calories faster, and we do not accumulate fats.

In addition to making us less willing, sleeping improperly influences our appetite and even our willingness to exercise. With the feeling of tiredness caused by this sleep deprivation, we end up getting fat and prone to other diseases. Aside from being a bad habit, it is one of the reasons that contribute to obesity.

If you are looking to lose your belly and have a quality of life, try some changes in your routine, to sleep well every day. Some tips are:

  • Sleep in dark room;
  • Turn off the cell phone or leave it in airplane mode, so you avoid distractions or disturbances during the sleep period;
  • Try to sleep and wake up every day at the same time, to regularize sleep;
  • Avoid drinking coffee near bedtime, because caffeine may be one of the factors that are disrupting sleep;
  • Avoid heavy foods up to 2 hours before bedtime;
  • Prefer to perform physical exercises during the day, because when practiced near bedtime, leave the brain on alert.

Which are the most indicated exercises?

Many exercises help in weight loss, and that reduce localized belly fat. There is no rule, but the indicated one is if you practice 3 times a week some activity.

They can be fun to practice. If you are not a fan of gyms and routine, some tips here may be cool.


The abs are the most remembered exercises when thinking about losing your belly. There are some variations between them and the way they work in our body. Get to know:


This abdominal is the most common and consists only of one main movement. During this exercise, what will be work on the body is the rectus abdominis, a long, boring muscle that stretches the length of the front of our abdomen.

To be more visible, it is that abdominal in which we lie on our backs to the ground and take our body towards the raised knees.

It is possible to practice this exercise using your hands above your head, arms stretched out or using external weights (dumbbells and washers).

On the ball (common in pilates)

The abdominal performed on the Swiss ball, common in Pilates exercises, is a common variation of the crunch. It is also possible that other types of abs are performed in this way, as above.

The interesting part of this exercise is how the stabilizing muscles work, forcing them to be more active in the movement.

However, by being done on an unstable surface, which requires a little more balance, it can be difficult for some people. In this case, one idea is to start with the other options and gradually progress.


This abdominal has a greater focus on the muscles that are on the side of the trunk, the obliques. The movement performed is similar to what is done in the crunch.

The difference, in this case, lies in the movement of the trunk, which should be the junction of the rotation of the trunk towards the obliques with flexion of the abdomen.

It is possible to alternate this exercise by working in accelerated sequence the muscles. This variation is known as alternating oblique.

The oblique abdominal works as a complement to the other abs. Doing it exaggeratedly can contribute to unwanted results. The excess of this movement can cause marked hypertrophy (growth of the muscles), leaving the line of the waist less defined.

Infra and Infra in the bank

The infra is an abdominal variation that requires more of our lower limbs. To practice, it is important to be aware that it is being done correctly, so as not to harm the spine. It is also important to work the breath because it requires a breath.

In this exercise, you need to keep your arms and torso aligned to the floor and raise your legs (flexed or stretched) to work the abdominal muscles. It is one of how the column remains immobile.

However, there is also the possibility of flexing the spine along with the movement of raising the legs. When one chooses to perform the infra with the legs stretched the load of the exercise becomes larger.

Abdominal on high pulley

It is more common in gyms because it requires devices that we normally do not have at home. The pulley is used in many exercises. With it, we pull a load of weight, up or down, to perform varied activities, which work arms, legs, buttocks and the abdomen.

To perform this movement, it is essential to have a professional for guidance, to avoid injuries and to obtain the appropriate result.

Abdominal parallel bar

This movement is important for working the lower abdomen, although working the entire rectus abdominis. In it, we keep our body suspended in the air, with our hands resting on parallel bars.

To do this, you need to flex the spine and keep your legs straight. In this way, the exercise will be much more intense.


The plank is a static abdominal, that is, without movement. It works the region of the abdomen with its stabilizing function.

The fact of not having repetitions, however, does not mean being less heavy than the other exercises.

As the name refers, exercise is similar to the position of being on a surfboard. In it, one must remain straight and upright, with only his feet and forearms resting on the ground.

Aerobic exercises

Aerobic exercises use oxygen in the process of generating energy for muscles. When we do these exercises, we work a lot of rhythmic muscles, expend a lot of calories, and increase our stamina.

Some examples of aerobic exercise for you to practice are:

  • Hiking;
  • Swim;
  • Dance;
  • Running (treadmill and outdoor);
  • Jump rope;
  • Pedal

To begin to perform these exercises, when leading a sedentary life, the idea is to go and increase the frequency and intensity progressively gradually. Also, check with a cardiologist if you are fit to practice.

Other examples for those who enjoy more collective activities are:


It is a widespread aerobic exercise in almost every academy. Even if this environment is not so familiar to you, it is possible that I have seen the image of people jumping on individual trampolines to the sounds of lively music.

Anyone who finds the fun of joining choreography, music, and exercise will surely enjoy the activity.

It can be practiced at varying levels and be alternated with exercises on the floor. In addition to burning many calories, it helps improve posture and balance.


A step is a physical exercise that slims and defines the body. It is an exercise of repetition and also of choreography. The steps boil down to the top and bottom of a platform. Like it’s a step.

He’ll make you sweat your shirt, for sure. Just like the jump, it burns a lot of calories and is an exercise that requires a breath.

It is possible to do this activity at home, up and down stair steps, for example. The important thing is to pay attention to the height of these steps so that it is comfortable during the exercises and does not hurt the knees.


CrossFit is an exercise that has won many fans. It is a sport of intensity, in the form of a circuit and without pauses between a series of exercises and another.

The number of times to practice CrossFit can vary from person to person. For beginners, it is best to seek preparation with lighter workouts and gradually increase.

This preparation will be important for moving to heavier workouts and more frequently on a days-to-week basis.

You can practice CrossFit at home or in gyms, but it is recommended to follow a professional to avoid injury.

Some examples of exercises that are part of the CrossFit are:

  • Jump rope;
  • Arm flexion;
  • Squatting (with and without);
  • Climber (arm flex with hands on the floor, arms extended at the shoulder line and legged back, with the other leg flexed toward the arms).


The weight is very important for those looking to lose weight healthily. This exercise, although more “slow” in terms of visible results – compared to aerobic exercises – is perfect for those who want to lose weight, gain lean mass and strengthen the muscles.

Unlike those who seek to increase muscle mass with bodybuilding, for those who want to lose measures the revenue is the reverse. In this case, you need to have smaller workouts with more repetitions. Bodybuilding workouts can also be alternated with aerobic exercises.


Many sports have a significant caloric loss and lose weight. For those who do not want to stick to a gym routine and repetitions, this option may be the most attractive.

Some sports that help reduce belly measurements are:

  • Soccer;
  • Swimming;
  • Olympic gymnastics
  • Cycling;
  • Running;
  • Sneakers;
  • Basketball;
  • Martial arts (judo, Muay Thai, boxing, etc.).

Home Exercises

It is possible to practice exercises to lose belly fat and to lose weight at home. We can not always get around to a gym; we have time to practice a sport or participate in races.

However, some alternatives exist and do not need equipment, just motivation. Exercises that you can practice by changing intensity and repetition:

  • Squat;
  • Push-ups;
  • Go up and down steps (as in a step);
  • Polichinelos;
  • Abdominal.

What are the aesthetic treatments for losing belly?

Some aesthetic treatments are very common for those who want to reduce the measures in a shorter time than you get with the exercises, or potentiate the results acquired in the sum of physical activities and food. Are they:


Also known as lipo without surgery, this treatment serves to eliminate fats located in the thighs, flanks (lateral fat of the abdomen), back and belly. It is performed with an ultrasound device that acts on localized fat and assists in body shaping and reduction of measurements.

This aesthetic procedure does not hurt and also helps in the treatment of cellulite and improvement in the appearance of the skin. It has an average duration of 40 minutes in each session and promises results already the first time performed.

However, it alone is no guarantee of weight loss. For the effect of lipo-cavitation to be effective, aerobic exercise and lymphatic drainage are indicated.

Although it is a relatively simple cosmetic treatment, it presents some risks, such as skin burns and bad cholesterol increase.

As the process releases into the body fat cells from the treated region, this fat can enter the bloodstream and raise cholesterol levels. That is why lymphatic drainage and exercise are so important right after the session. These steps ensure that fats are released.


The carboxiterapia help in removing localized fat with applications injections into the skin with carbon dioxide. It contributes to better blood flow and microcirculation of the skin. Also, it increases local oxygenation and renews the cells, which makes it firmer.

As well as lipo-cavitation, it is also indicated for the areas of the thighs, flanks, belly, and back. However, this procedure is a bit slower. Usually, results come after the 10th session. Like the previous treatment, it works more intensely in people who maintain a routine of good nutrition and exercise.


The Cryolipolysis is a cosmetic procedure that uses low temperatures to reduce measures. This technique causes freezing of the body fat, and it is this freezing that is responsible for killing the fat cells, which are eliminated by the body naturally.

The session lasts on average 1 hour, and the temperature at which the “sucked” fat remains is usually 10º C. This freezing crystallizes the localized fats, and the fat cells die.

After performing cryolipolysis, massage is also required in place to leave the area even. It is normal for the skin in the treated area to exhibit a redness after the session and slight discomfort because it is a method that “sucks” the localized skin and fat.

Results begin to appear approximately 15 days after the session. This treatment, however, presents the following results.

There are some contraindications to this treatment: people who are overweight, have a hernia where treatment should be given, obesity, pregnant women, skin sensitivity due to diabetes, and cold-related illness should not do so.

Modeling massage

The modeling massage is a procedure for those who want to leave their body more shaped and reduce the belly or other areas with localized fat.

With repetitive and intense movements, it stimulates a better circulation and eliminates the toxins.

The modeling massage is also indicated for people who suffer from water retention, which can be the reason for bumps and the feeling of being “cool.”

It, like the other procedures, is recommended along with good nutrition and exercise, so the results are faster. It is recommended that you have between 5 and 10 sessions so that you can function properly.

In some sessions, thermogenic creams are used to potentiate modeling massage.

Application of enzymes

This treatment consists of the application of injections of 4 to 6 combined drugs to potentiate the elimination of localized fat.

Also known as mesotherapy, these combined enzymes are injected with very fine needles, aiming to break down the fat molecules. These molecules are eliminated by sweat, urine or feces.

There are two ways of applying these enzymes: in the buttocks or in the specific place where you want to reduce fats.

In the application made in the gluteal regions, known as an intramuscular way, the result is total body loss.

It means that the person loses weight in a more general way, different from the application made in the localized fat, that acts directly in the area that the person seeks to reduce the measures.

To do this treatment, it is necessary for medical follow-up and tests with some enzymes. Only with results that the enzymes are working, does the treatment continue with the complete combination.

These combinations are composed according to the need of each patient. Some substances like green tea, caffeine, and artichoke are used in this treatment. They contain enzymes that stimulate circulation, due to the vasodilation induced by this process.

Among the other substances used are hyaluronidase, streptokinase, xanthine, tiratricol, and silicon. In addition to vasodilation, they improve the metabolism and action of collagen in our body.

The people who are part of the group that should avoid this procedure are pregnant women, breastfeeding women, obese children and allergic to the enzymes used.


It is also a type of liposuction without cuts, as well as lipocavitation. In this treatment, laser technology is used to reduce localized fat.

It is recommended to use this technique also for those who seek to improve body contouring and reduce cellulite.

The I-lipo session is fast, lasting between 15 to 20 minutes and can be used for any area of the body.

A low power diode laser is used. This electronic component is very common, much used in LED monitors. It allows the passage of the chain only in one direction. Its wavelength acts on adipose tissue, and its light is capable of breaking triglycerides.

When at a high level, triglycerides increase the risk of heart disease, bad cholesterol, and stroke.

Eating disorders

Eating disorders are disorders of eating behaviors and may be compulsory, cause extreme weight loss or even result from physical problems.

There are several types of eating disorders, but two are always mentioned: bulimia and anorexia. People who present these pictures manifest different symptoms and behaviors, but in both cases, excessive weight loss, fear of fattening and radical preoccupation with the body itself occurs.

Wanting to lose weight is not a bad thing, but when it becomes a compulsive behavior that affects mental and physical health, you need to turn to help and understand if there is an eating disorder going on.

The treatment of each eating disorder requires special care and is carried out by several professionals. Probably, the patient with the disorder will have contact with psychologists, nutritionists, endocrinologists, and psychiatrists.

Weight Loss Remedies

There are many types of remedies for those looking to lose weight, among natural remedies, home remedies or pharmaceuticals. They should never be used without first consulting and evaluating a doctor. They can also be the last resort in the face of all other healthier options like food and exercise.

Some medicines are not authorized by Anvisa and are prohibited in Brazil, such as appetite suppressants based on imipramine, fenproporex, and mazindol. To know which remedy is prohibited or not by Anvisa, or when it is necessary to use it, only a medical follow-up will tell.

Home Remedies

Some homemade recipes work as a remedy for those who want to lose weight. Some simple options are:

  • Eggplant water: to prepare, cut 4 to 5 eggplant slices and add to 1 liter of water. After leaving it immersed overnight, just hit the blender and drink throughout the day;
  • Ginger water: works with the same process as eggplant water, but it is not necessary to beat the blender;
  • Herbal tea: it is necessary to boil 10 grams of mackerel, artichoke, elderberry, bay leaf and aniseed to 1 liter of water;
  • Cayenne pepper: Add a pinch of cayenne pepper to 1 liter of water and drink throughout the day. This ingredient helps speed up metabolism and helps you lose weight. For those who are more sensitive to the spicy taste of the pepper, reduce the amount.


NEVER self-medicate or stop using medicine without first consulting a doctor. Only he can tell which medication, dosage and duration of treatment are most appropriate for your specific case.

The information contained in this site is intended only to inform, not intended in any way to replace the guidelines of a specialist or serve as a recommendation for any treatment. Always follow the directions on the package leaflet and, if symptoms persist, seek medical or pharmaceutical advice.

What surgical treatments reduce localized belly fat?

There are two types of surgeries to remove localized belly fat: abdominoplasty and liposuction. It is possible to perform both procedures to achieve the expected goal since they work in different ways.

In these cases, liposuction is first performed to reduce fat and then abdominoplasty to improve sagging. Understand:


This surgery, as the name suggests, is a kind of aspiration of localized fat. It is made for this purpose only and does not remove skin. Generally, the marks on the skin left by this surgery are 4.4 millimeters, which is the scar left by the inserted tube incision to suck the fat.

By not removing the skin, liposuction can increase sagging. It is best suited for people looking to reduce localized low fat, young and childless people because it can leave the skin looking wrinkled.


Abdominoplasty, or abdominal surgery, is a much more invasive method. Unlike liposuction, the abdominoplasty performs the removal of skin and the layer of fat that is below the area.

For this, cuts are carried out horizontally and vertically, leaving scars. The size of the cut is proportional to the accumulation of skin to be removed. Although it is a surgical treatment that reduces the belly, it has one more focus to reduce sagging.

It is indicated for people suffering from excessive sagging, such as sagging caused by pregnancy or the result of bariatric surgery, where there are significant weight loss and accumulation of skin in the abdomen.

Aspirin Hydrolipo (HLPA)

HLPA is a treatment that combines two techniques: ultrasonic hydrolipoclasy and liposuction.

Ultrasonic hydrolipoclasia, or hydro lipo, is a less invasive treatment than liposuction. It aims to reduce measures and localized fat by breaking down the fatty tissue.

For this, it uses a hypotonic solution directly in the area to be treated. Then, in the treatment, focused ultrasound and drainage are used to potentiate the elimination of this fat.

With these two techniques, HLPA promises a less invasive procedure. It is always performed in a hospital, in the presence of two doctors: a plastic surgeon and a clinician.

The treatment is done in the areas of localized fat, in a procedure performed with local anesthesia.

What happens is the injection of a liquid into the area being treated, which causes a swelling in the fat. In this way, the fat ends up “exploding” with the ultrasound and is aspirated with a microcannula (the same tube used in liposuction, but much smaller).

This procedure is much sought after by those who are dissatisfied with fat located in the belly, flanks, culottes, inner thigh, arm, and chin. Also for having a price more accessible to the common liposuction.

The results are quite significant. It is possible to remove up to 2 liters of fat per procedure. Recovery is also rapid. Most patients resume activities on the same day of treatment. However, more sensitive people may need a longer time to resume work.

For recovery after the procedure, one usually has the recommendation of anti-inflammatories, analgesics, and antibiotics.

The fat removed in this procedure can be used in other treatments, such as wrinkle filling, lip and buttock augmentation.

There are many ways to lose belly and also reasons to want to reduce it. Regardless, health and self-esteem should be a priority. Share this text and help people have a healthy life and a smoother tummy!